Yoga Tại Nhà | Ngày 16 | Hye Yoga

Hello everyone, welcome to the 16th day of the yoga practice at home. And now let's start today's practice. Please sit comfortably on the mat. Put your hands on your knees. Keep your back straight. Close your eyes. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Feel the breath going in and out naturally. Relax your face. Relax your body. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Now put your hands on your chest. And bow to each other. Namaste. Bow to everyone. Now bend your knees. And slowly stand up. Now stand up. Close your eyes. Put your hands on each other. Push your chest. Straighten your arms. Raise your arms. Bend your knees. Put your hands down. Look down. Close your eyes. Straighten your arms. Raise your chest. Hold for 5, 4, 3, 2, 1. Put your hands down. Bend your back. Close your eyes. Put your hands on each other. Look to the right. Look up. Inhale. Exhale. Inhale. Exhale. Bend your knees. 5, 4, 3, 2, 1. Inhale. Bend your back. 5, 4, 3, 2, 1. Inhale. Bend your back. 5, 4, 3, 2, 1. Inhale. Bend your back. 5, 4, 3, 2, 1. Inhale. Put your hands down. Relax. Relax your arms. Turn to the right. Turn to the left. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. And 1. Alright. From here, we continue. Alright. Inhale. We're going to turn our toes. The direction of the elbow is the same as the other foot. The left toe is the same as the right foot. Inhale, open your arms. Bend your arms. Push your chest up. Then exhale, lower your arms. Continue. Inhale, open your arms. Exhale, lower your arms. Do it faster. Inhale, open your arms. Inhale, open your arms. Exhale, lower your arms. Inhale, open your arms. Exhale, lower your arms. Inhale, open your arms. Exhale, lower your arms. Inhale, open your arms. Exhale, lower your arms. Inhale, open your arms. Exhale, lower your arms. Inhale, open your arms. Exhale, lower your arms. Inhale, open your arms. Exhale, lower your arms. From here, we're going to gently stand on our head. Both feet are slightly apart. Place them side by side. Tuck your knees together. Put your hands in front of your chest. Inhale, raise your arms high. Tuck your hips behind your chest. Exhale, stretch your back and bend forward. Inhale, stretch your right leg behind your chest. Lower your head and your feet down. Roll your toes back. Raise your arms high. Put your hands in front of your ears. Hold for 5, 4, 3, 2, 1. Exhale, lower your arms. Straighten your left leg. Hold for 5, 4, 3, 2, 1. From here, we're going to step our left leg back. Raise your arms high. Hold for 5, 4, 3, 2, 1. Exhale, lower your knees. Lower your hips. Hold for 8 seconds. Inhale, raise your arms high. Hold for 5, 4, 3, 2, 1. Exhale, lower your head. Hold for 5, 4, 3, 2, 1. Inhale, raise your right leg behind your chest. Exhale, lower your right leg behind your chest. Exhale, lower your left leg behind your chest. Inhale, raise your arms high. Put your hips behind your chest. Exhale, stretch your back. Put your hands next to your feet. Inhale, stretch your left leg behind your back. Lower your knees. Raise your arms high. Hold for 1, 2, 3, 4, 5. Exhale, lower your arms. Straighten your right leg. Hold for 5, 4, 3, 2, 1. Inhale, lower your head. Put your feet behind your back. Hold for 5, 4, 3, 2, 1. Exhale, lower your head. Lower your hips. Hold for 8 seconds. Inhale, raise your arms high. Lower your belly. Inhale, raise your arms high. Exhale, lower your head. Return to the starting position. Lower your shoulders. Inhale, raise your left leg behind your back. Exhale, put your left leg between your arms. Put your right leg next to your belly button. Inhale, raise your arms high. Put your hips behind your back. Lower your arms high. Exhale, stretch your back. Inhale, stretch your right leg behind your back. Lower your knees. Inhale, raise your arms high. Hold for 5, 4, 3, 2, 1. Exhale, lower your arms. Put your feet behind your back. Put your hips behind your back. Exhale, lower your head. Lower your hips. Inhale, raise your arms high. Lower your shoulders. Inhale, raise your arms high. Exhale, put your hips behind your back. Return to the starting position. Lower your shoulders. Inhale, raise your right leg behind your back. Exhale, put your right leg between your arms. Put your left leg next to your belly button. Lower your knees. Inhale, raise your arms high. Put your hips behind your back. Exhale, stretch your back. Lower your knees. Put your arms next to your belly button. Inhale, stretch your left leg behind your back. Lower your knees. Put your arms high. Hold for 5, 4, 3, 2, 1. Exhale, lower your arms. Put your feet behind your back. Hold for 5, 4, 3, 2, 1. Exhale, lower your knees. Lower your hips. Inhale, stretch your back. Put your hips behind your belly button. Lower your knees. Exhale, put your feet behind your back. Return to the starting position. Lower your shoulders. Inhale, raise your left leg behind your back. Exhale, put your left leg between your arms. Put your arms high. Hold for 5, 4, 3, 2, 1. Inhale, stretch your back. Put your hips behind your back. Hold for 5, 4, 3, 2, 1. Inhale, stretch your back. You can raise your hips higher if you want. Hold for 5, 4, 3, 2, 1. Inhale, stretch your back. Let's continue. Put your feet in front of you. 1, 2, 3, 4, 5. Exhale, lower your arms. Straighten your legs. Put your heels behind your back. Put your hips behind your back. If you want, you can lower your hips. Hold for 5, 4, 3, 2, 1. Inhale, stretch your back. Put your left leg behind your back. Exhale, lower your head. Lower your hips. Hold for 5, 4, 3, 2, 1. Inhale, stretch your back. Put your hips behind your back. Exhale, put your heels behind your back. Return to the starting position. Lower your shoulders. Inhale, put your right leg behind your back. Exhale, put your right leg between your arms. Put your hands up. Raise your legs. Hold for 1, 2, 3, 4, 5. Inhale, stretch your back. 1, 2, 3. Straighten your arms. 4, 5. Inhale, straighten your back. Let's continue. Inhale, stretch your back. 1, 2, 3, 4, 5. Inhale, return to the starting position. Raise your knees. Exhale, return to the starting position. Hold for 1, 2, 3, 4, 5. Exhale, lower your arms. Straighten your legs. Put your heels behind your back. Straighten your back. Hold for 5, 4, 3, 2, 1. Don't overdo it. Otherwise, you'll get muscle pain. Hold for 5, 4, 3, 2, 1. Lie on your knees. Put your feet behind your back. Inhale, lower your knees. Exhale, lower your arms. Hold for 8 seconds. Inhale, raise your legs. Hold for 5, 4, 3, 2, 1. Inhale, lower your knees. Return to the starting position. Lower your shoulders. Inhale, lower your legs. Exhale, lower your knees. Lie on your stomach. Hold for 5, 4, 3, 2, 1. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Slowly raise your hips. Bend your knees. Walk with your feet close to your hands. Clasp your hands together. Hold for 5, 4, 3, 2, 1. Inhale, lower your arms. Exhale, lower your knees. Take your right foot as a pillar. Use your left hand to hold your left foot. Pull your foot up. Raise your right foot. Put it on your right thigh. Put your right foot on your left thigh. Then lift up your right leg. Similarly, raise your right foot up. Next, take your left hand behind your back. Hold your left foot on the step. Then raise your right hand up. Hold for 5, 4, 3, 2, 1. Then raise your right foot up. Put your left foot on the step. Now we raise our left knee up, right hand on the right knee, eyes look behind, keep it here 1, 2, 3, 4, 5 Then from here we gently lower your hands, lower your feet, relax your feet, lower your feet, relax your feet Continue to change sides, use your hands, hold the table on the right, pull it up, the right knee down From the back, keep it level here, squeeze your hands, raise it up, hold it, 5, 4, 3, 2, 1 Exhale, put your right hand behind, hold it on your right foot, if you can't hold it, it's okay, you can put your hand on your hip, if you can hold it on your toe, you can hold it Now we raise our left knee up, right hand on the right knee, eyes look behind, keep it level here 1, 2, 3, 4, 5 Then gently lower your feet, relax your feet, shake your feet, relax your feet, shake your feet From here we gently raise our left knee up, left hand on the left knee, left hand on the left knee From here, both hands hold the table on your left foot, we gently bend our knees, control the body to meet the person in front Keep your upper body parallel to the floor, lift your feet up, keep it level here, 1, 2, 3, 4, 5 Squeeze it up, then put your feet forward, hold your feet, hold your feet, stretch your feet, keep it parallel to the floor Breathe, lower your feet, continue to switch sides, right foot behind, hold your feet, keep your upper body stable Hold your feet, keep it stable, take a deep breath, breathe, meet the person in front, meet the person in front, keep it level here 1, 2, 3, 4, 5 It's very difficult to keep your upper body level, we have to exercise our legs very well, squeeze it up, straighten your back From here we will put our feet forward, hold our feet, keep it level here, breathe, lower your feet, relax your feet During the exercise, if your legs are not strong enough, it will be very difficult, we will practice in a period of time, when the legs are strong enough, we will do well The important thing is that we have to move carefully From here, we gently spread our feet to the sides, spread our feet to the sides, put our feet side by side Put your hands down, feel your legs and thighs stretched out here, squeeze your right hand up, look at your right hand, breathe deeply, relax here 5, 4, 3, 2, 1, breathe, lower your hands, continue to squeeze your left hand, hold 1, 2, 3, 4, 5 Breathe down, continue to squeeze your right hand, hold 1, 2, 3, 4, 5 Breathe down, squeeze your left hand, hold 1, 2, 3, 4, 5 Breathe down, from here, we bend our knees down, bend our knees, and lie on your stomach, put your feet up, put your feet up, hold your thighs, bend your knees, move your feet to the left and right 7, 6, 5, 4, 3, 2, and 1 Then we gently lift our feet up, then we gently rub our feet, following the direction from the heel to the bottom of the thigh, we rub our feet, helping the muscle to be relaxed, during the exercise, we will not be stiffened in our leg muscles, then we gently rub the side of the foot, then we gently rub our feet, put your right hand on your left thigh, use your left hand to pull your knee down, press your right shoulder down, take a deep breath, breathe in, take a deep breath, breathe out, then come back, from here we put our left foot on our right thigh, use your right hand to pull your knee down, press your shoulder down, hold here, take a deep breath, breathe in, take a deep breath, breathe out, take a deep breath, breathe in, then come back, from here we lie relaxed in the position of Savasana, breathe in through the whole body, direct your mind to breathe into the abdomen, breathe in, the abdomen is rounded, breathe out, breathe in, the abdomen is rounded, breathe out, breathe in, the abdomen is rounded, breathe out, breathe in, breathe out, from here we gently move our toes and fingers, pull your hands over your head, stretch your legs, stretch your body, take your left foot back to your hip, tilt your body to the right, and slowly breathe in. That was the 16th exercise in the Yoga at Home series. I hope that after this exercise, you will feel that today we will focus more on our legs than our balance on our legs, which will help us increase our leg health. And don't forget to comment and reply after the exercise. And don't forget to subscribe to the Yoga At Home YouTube channel and click the bell to wait for the next clips. If you want to practice the exercises without advertising, you can subscribe to the Yoga At Home YouTube channel. Goodbye! You